Also known as: hollow hold, hollow body, hollow position, body hollow, hollow core hold

What is Hollow Body Hold?

The Hollow Body Hold is a static bodyweight core exercise that uses full-body tension to maintain a tucked, rounded position. It primarily targets the abdominal core and lower back and improves spinal stability and breathing control. Difficulty: medium - suitable for trained beginners and intermediate athletes.

How to Do Hollow Body Hold

  1. Start on back: Lie on your back with knees bent, feet flat, arms extended forward. Press lower back into the floor and lift shoulders slightly.
  2. Engage core: Exhale and engage your core: press the small of your back to the floor, pull ribs down, and tighten glutes to create full-body tension.
  3. Extend legs and arms: Straighten legs at an upward angle and reach arms overhead. Point toes and maintain a slightly rounded shape without arching the lower back.
  4. Maintain breathing: Breathe steadily through your nose, avoid breath-holding, and keep tension. If form wavers, lower legs or bend knees to reduce load and protect spine.
  5. Finish and rest: End the hold before form breaks, roll onto your back, relax briefly, then repeat. Quality beats time - reset if your lower back lifts.

Muscle Groups

Core, Back

Description

Once you are confident generating and maintaining tension with bent knees. We can advance by straightening our legs - beginning with an upward angle.

Begin with knees bent, arms extended forwards, shoulders and upper back raised off the floor. Press your lower back into the floor and reach forwards, create tension through the whole body.

Now extend the legs and reach your arms overhead. Point your toes, maintain full body tension, control your breathing and hold for time.

Rest anytime your form breaks down, and reset, there is no point increasing your hold time with poor form.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Hollow Body Hold?

The Hollow Body Hold builds core endurance, improves anterior chain strength, and enhances spinal stability and body tension. It also improves posture and transfers to other calisthenics skills like presses and levers when performed with consistent control.

What are common mistakes when doing the Hollow Body Hold?

Common errors include arching the lower back, lifting the head too high, holding breath, and forcing longer holds with poor form. Keep the lower back pressed to the floor and stop or regress when tension or breathing fails.

How can I progress or modify the Hollow Body Hold?

To progress, straighten legs lower to the floor or add weighted holds. To regress, bend knees, raise legs higher, or perform shorter holds with full form. Alternatives include hollow rocks, dead bugs, and plank variations for core development.